3 Fiber-rich Shakes To Start The Day

Starting the day with a breakfast rich in fiber is a habit as healthy as it is delicious. Usually, in the mornings we are in a hurry and the most common thing is to make a quick coffee and eat something sweet. It is not the right thing to do. Bakery products, cookies, or muffins will fill us up for a while and then hunger will appear again.

On the other hand, if we add some fiber to breakfast, we  will feel full, the body will cleanse and we will fight constipation. Here we suggest 3 shakes rich in fiber.

Also read 6 vegan breakfasts that you will like to try

Fiber considerations

• Fiber is not a nutrient since the digestive system cannot process and take advantage of it. However, it provides benefits as it passes through the digestive system.
• The soluble fiber  retains water and forms a gel in the stomach. This makes sugars absorb more slowly,  thus avoiding insulin spikes.
• This type of fiber is found in foods such as oat bran, barley, walnuts, seeds, beans, lentils, peas, and some fruits and vegetables.

• The insoluble fiber, meanwhile, appears to speed the passage of food through the stomach and intestines and adds bulk to the stool. Therefore, it helps to feel full while  cleaning the intestines and helps avoid constipation.
• Fiber by itself  does not help you lose kilos, but it is an ally  by allowing better digestion, feeling full and, in addition, it makes it easier for sugars and fats to be digested much better.
• This type of fiber is found in foods such as wheat bran, vegetables, and whole grains.

1. Apple, kiwi and walnut smoothie

The apple is usually used both in case of constipation and diarrhea. The secret to getting more out of your fiber is to include your skin. Also, and if you wish, in this smoothie you could also add a baked apple.

This shake includes the oatmeal drink as it contains mucilage, a type of viscous fiber suitable to prevent constipation.

Ingredients

• 1 apple with skin
• 1 glass of oatmeal drink (200 ml)
• 2 walnuts
• 1 kiwi
• Honey (optional)

Preparation

1. First, wash the apple and cut it into four parts.
2. At the same time, peel the kiwi and cut it into two halves.
3. When you have all the ingredients ready, take them to the blender and process all the content.
4. When it comes to drinking it, you can sweeten it with a little honey.

2. Kefir, fig and strawberry smoothie

Kefir is one of the best foods to fight constipation. In addition to taking care of intestinal health, it protects the immune system and nourishes. This is stated in this study from the University of Alberta (Canada).

Also, if you have dried figs and strawberries at home, you can get one of the richest in fiber smoothies. It would be appropriate for you to take it between 1 and 3 times a week. It prepares quickly and helps to start the day with energy.

Ingredients

• ½ glass of kefir (100 ml)
• 5 strawberries
• 5 figs, dried or natural

Preparation

This shake will have a very thick consistency, a kind of liquid yogurt that will allow you to take good care of your intestinal health.

1. First, clean the figs and strawberries, and cut them in half.
2. Then put the kefir, the strawberries and the 5 figs in the blender.
3. Process this delicious natural combination well and serve in a glass.

3. Banana, cinnamon, coconut and date smoothie

Bananas usually have between 3 and 4 grams of fiber per piece.  They are satiating and also provide essential minerals with which to start the day with maximum energy.

Dates, meanwhile, are one of the richest nuts in fiber, capable of providing vitality. In the same way, this study carried out by Saveetha University (India) affirms that cinnamon is a great ally when it comes to losing weight.

Ingredients

• 1 banana at its right point of maturity
• 3 dates
• 150 ml of oatmeal drink
• ½ teaspoon of ground cinnamon (2 g)
• 1 teaspoon of coconut oil (3 g)
• 2 walnuts

Preparation

1. First peel the banana and cut it into three pieces.
2. Then remove the pit from the dates for easier processing.
3. Include all the ingredients in the blender.
4. Get a nice homogeneous drink and drink.

It is a shake that will allow you to feel full for several hours without the need to snack between meals.